This anti-wrinkle diet can help you reverse the aging process of the skin from the inside out. The following paragraphs clarify the important connection between good skin foods and wrinkles and explain how consumption of vitamin C, vitamin E, lean protein, coenzyme Q10, omega 3, vitamin A, beta-carotene, zinc, quercetin, selenium, andlow IG can help prevent wrinkles and fine lines and promote collagen production.
1. Eat Foods Rich in Vitamin C and Vitamin E
Vitamin C is arguably one of the most important vitamins in the battle against wrinkles. Research has shown a direct link between low vitamin C intake and the prevalence of a wrinkled appearance and dry skin. Vitamin C supports the production of collagen and protects against damage from UV radiation. It can also help with pigmentation problems and skin problems.
To improve the anti-wrinkle effect of vitamin C, combine foods rich in vitamin C with foods that contain vitamin E, another vitamin that can protect the skin from the sun. Vitamin C and Vitamin E protect themselves and are most effective when consumed together.
2. Ensure a Sufficient Intake of Lean Protein
Lean protein sources are definitely good foods for the skin, since it contains amino acids that are essential for the production of collagen and elastin. Collagen and elastin give the skin its texture and elastic ability. As we age, our production of collagen and elastin decreases rapidly, which can appear as wrinkles and expression marks.
The most important amino acids for the production of collagen and elastin include glycine, proline and licin. These three amino acids are abundant in various foods, including fish, eggs, meat, beans, nuts, and seeds. To form strong collagen, the amino acids proline and lysine need certain factors, such as vitamin C, iron and manganese.
3. Eat Foods Containing Coenzyme Q10
Coenzyme Q10 is a vitamin-like substance found in all human cells. The human body is able to synthesize some of its own Q10, but the level of production declines dramatically as we age. Q10 is found in several good skin foods, with rich sources being red meats - particularly organ meats such as liver and heart - and fresh sardines and mussels. It is also found in some vegetables such as spinach, broccoli, peanuts, whole grains and wheat germ.
Processing and cooking( especially frying) significantly reduces the amount of Q10 in food. Due to its great antioxidant properties and its ability to increase the antioxidant effects of vitamins C and E, Q10 is an important nutrient for an anti-wrinkle diet.
4. Beware of Fats but Do not Eliminate "Good Fats"
A Dietrich in fat can contribute to wrinkles. But you should not eliminate all the fats from your diet. Essential fatty acids - found in large quantities in foods such as nuts, seeds, fish oil and whole grains - are absolutely necessary for the proper functioning of the body and must be obtained through diet. Not just needed for various functions in the body, they are also good foods for the skin, and can help fight wrinkles when consumed in moderate amounts. They help to moisturize the skin by keeping it soft and smooth.
Research also suggests that omega 3, a type of essential fatty acid, can help protect the skin from UV damage, and thus from premature aging and wrinkles. The protective effects are the result of the anti-inflammatory properties of these fatty acids. Nowadays, most modern diets are deficient in sufficient quantities of omega-3s. Good sources of omega-3s include soybeans, flaxseed, nuts, and fish such as salmon, cod and sole.
5. Consume Foods Rich in Vitamin A and Beta Carotene
Vitamin A is an important nutrient needed to maintain, protect and repair the skin. A vitamin A deficiency can cause rashes and dry skin. Betacarotene - which is found in yellow / orange / green vegetables and fruits like spinach, carrots, sweet potatoes, pumpkin, mango, melon and apricot - also plays an important role in anti-wrinkle diet due to its antioxidant properties as well as its roleas a precursor of vitamin A.
Note: A lot of people in Western countries seem to have a genetic variation that prevents them from converting beta-carotene to vitamin A.
6. Increase Your Zinc Intake
Zinc is another vital component of a skinyoung, since it plays an important role in the growth and repair of tissues, and in regulating the secretion of oils. It also has a role in protein synthesis and collagen formation, two things necessary for maintaining healthy skin. In addition, zinc is required to convert beta-carotene into vitamin A and is essential for the production of superoxide dismutase, an important antioxidant enzyme that helps protect the skin from damage by free radicals.
Zinc is found in various foods that are good for the skin. Some of the best sources include oysters, red meat and poultry. Zinc found in plant sources such as chestnuts, garlic, legumes and grains is not as easily used by the body, although oats are a good source of zinc that the body can easily use.
7. Consume Foods That Contain Quercetin
Flavonoids are natural compounds that give many plants, including fruits and vegetables, their vibrant colors and protect them from microbes and insects. Some of these compounds contain structural elements that allow them to act as antioxidants and eliminate free radicals, thus contributing to the battle against wrinkles. Quercetin, one of the most abundant flavonoids in nature, is particularly effective in eliminating free radicals. Foods good for the skin by possessing quercetin include onion, broccoli, apple, purple grapes, citrus fruits, cherry, tea, red wine and many red fruits such as raspberry and cranberry.
8. Be Sure to Eat Selenium Sufficient
Improving intake of selenium with foods such as parsnips, cod, shrimp and sole can help protect the skin from the damaging effects of the sun. The potential benefits of selenium in skin are based on its role in the body's antioxidant system: selenium is an important component of various enzymes involved in antioxidant defense. To get the most benefits from selenium, combine it with foods rich in vitamin E( selenium increases the effectiveness of vitamin E).
9. Favor Foods with Starch and Limit the Quantity of Simple Carbohydrates
Carbohydrates - classified as simple or compound - are the primary source of energy for the human body. An anti-wrinkle diet should focus on starchy foods and limit the amount of simple carbohydrates consumed. In one study, researchers gave 14 healthy subjects a drink with 75 grams of glucose - the simplest form of sugar. That amount is equivalent to about two cans of soda.
The control group took a drink composed of water and the artificial sweetener saccharin. Blood samples revealed that to generation of free radicals increased significantly in individuals while there was no change in the control group.
Free radicals can contribute to wrinkles by damaging collagen and elastin. In addition, simple sugars and refined carbohydrates usually lead to a rapid rise in blood sugar levels, which in return, encourages inflammation at a cellular level, possibly contributing to flaccid and wrinkled skin. Thus, sugar has the ability to attack the collagen directly, leaving the tissue flaccid. Finally, sugar can take away from the body some important nutrients to fight wrinkles, including vitamin E and vitamin C, so it should be avoided on an anti-wrinkle diet.